WOW 7–7–16

12 minutes treadmill

One minute walk 4mph (big strides)

One minute run (7/8/9/10mph) — whatever is comfortable

Workout

20 thrusters (95#/65#)

50 crunches on the bosu ball

15 thrusters (95#/65#)

40 crunches on the bosu ball

10 thrusters (95#/65#)

30 crunches

5 thrusters (95#/65#)

20 crunches

Followed by:

3 rounds

5 bench press (155#/95#)

120 second plank

If 65# is too heavy do just the 45# bar.

If 95# is too heavy do 75#

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